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When and How To Exercise As A Busy Working Mom

July 31, 2023

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As a dedicated working mom, you are constantly juggling multiple responsibilities, leaving little time for yourself. Between managing a career, nurturing your family, and handling household chores, it's easy to put your health and fitness on the back burner. This leaves you wondering when and how to excercise.


However, finding time for exercise is crucial for your overall well-being and energy levels. We'll explore some practical tips that you can follow to prioritize fitness without compromising other responsibilities.

The Importance of Exercise for Working Moms

Before we delve into the schedule, let's briefly discuss why exercise is essential for busy working moms. Regular physical activity not only helps maintain a healthy weight and overall fitness level but also offers numerous other benefits. Exercise can reduce stress, decrease depression, increase energy, improve sleep quality, and enhance cognitive function, making you happier and more balanced in both your personal and professional life.

Tips for Squeezing in Exercise

  1. Early Bird Gets the Workout: Wake up 30 minutes earlier to kickstart your day with a quick exercise routine. It could be a brisk walk, a yoga session, or a home workout. Starting your day with exercise sets a positive tone and ensures that you've already accomplished something for yourself before the day's demands take over.

Reduce burnout through these exercise tips for busy working moms

2. Lunch Break Workouts: If your workplace has a gym or offers a quiet space, utilize your lunch break for a short workout. Whether it's a cardio session, bodyweight exercises, or stretching, even a 20-30 minute break can make a difference.

3. Family Fitness Time: Incorporate your family into your exercise routine. Go for a family bike ride, take a nature walk, or have a dance party in the living room. Not only does this promote a healthy lifestyle for your kids, but it also allows you to exercise and bond with your loved ones simultaneously.

4. Home Workouts: Invest in some basic workout equipment, like resistance bands or dumbbells, and follow online workout videos or apps that cater to busy working moms. You can find various workouts that range from 10 to 30 minutes, allowing you to fit exercise into your busy day.

5. Turn Chores into Workouts: Make household chores an opportunity to be active! Squats while folding laundry, calf raises while washing dishes, or walking lunges while picking up toys can add up and keep you moving throughout the day (I promise, you only look silly for a moment!).

Remember, the key to life not feeling like a chore, is to make new tasks manageable, so you're more likely to stick to your routine. Be flexible with your schedule and adapt it to your family's needs and your work commitments.
Pro Tip: Ask for support with your decision to work out more instead of asking for permission.


Being a working mom doesn't mean sacrificing your health and well-being.

You can change the narrative today. By incorporating exercise into your daily routine and following a flexible schedule, you can achieve a healthier lifestyle while fulfilling your responsibilities.

Remember, even short bursts of physical activity can make a significant impact on your overall health and happiness. So, take the first step, lace up those sneakers, and let's embrace a fit and balanced life together!

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